TRAACS Selenium Glycinate
Also known as: TRAACS Selenium Glycinate, chelated selenium, selenium glycinate chelate, Selenium glycinate
Overview
Selenium glycinate is a chelated form of the essential trace element selenium, designed for enhanced bioavailability. Selenium is naturally found in foods like Brazil nuts, seafood, and organ meats, and is crucial for various bodily functions. As a dietary supplement, it primarily supports antioxidant defenses by acting as a cofactor for enzymes like glutathione peroxidase, contributes to healthy thyroid function, and bolsters immune health. The TRAACS® form specifically binds selenium to the amino acid glycine, which is believed to improve its absorption and utilization compared to inorganic forms such as selenite or selenate. Research, including numerous randomized controlled trials and meta-analyses, indicates its potential role in reducing the risk of certain chronic diseases and all-cause mortality, though the quality of evidence can vary due to diverse study designs and populations.
Benefits
Selenium supplementation is associated with several health benefits, particularly in populations with low baseline selenium status. Meta-analyses of randomized controlled trials and observational studies suggest a decreased risk of some digestive system cancers and all-cause mortality, though the effect sizes are modest but statistically significant. Selenium's primary benefit stems from its role as a cofactor for antioxidant enzymes, such as glutathione peroxidases, which effectively reduce oxidative stress and protect cells from damage. Beyond its antioxidant properties, selenium may also support immune function and thyroid hormone metabolism. Some research indicates potential benefits in mood regulation and reduction of depression, though these effects require further confirmation. The benefits typically manifest after weeks to months of consistent supplementation, and long-term safety and efficacy data are still being accumulated.
How it works
Selenium exerts its biological effects primarily by being incorporated into selenoproteins, which are a class of proteins containing selenocysteine, often referred to as the 21st amino acid. Key selenoproteins include glutathione peroxidases and thioredoxin reductases, which are crucial components of the body's antioxidant defense system, protecting cells from oxidative damage caused by free radicals. Selenium also plays a vital role in modulating immune responses and is essential for the synthesis and metabolism of thyroid hormones. Chelated forms like selenium glycinate are thought to have improved absorption mechanisms, potentially utilizing amino acid transport pathways in the gut, leading to more efficient uptake and utilization by the body compared to inorganic selenium forms.
Side effects
Selenium has a narrow therapeutic window, meaning the difference between beneficial and toxic doses is relatively small. Excessive intake, typically above 400 µg/day, can lead to a condition called selenosis. Common side effects of high doses include gastrointestinal upset, hair loss, brittle nails, and a distinctive garlic-like odor on the breath. More severe, though rare, toxicities can involve neurological symptoms. Selenium may interact with certain medications; caution is advised when taken concurrently with chemotherapy agents and anticoagulants. It is contraindicated in individuals with known selenium hypersensitivity. Furthermore, individuals with already adequate or high selenium status should exercise caution with supplementation. Pregnant and lactating women should strictly adhere to recommended daily allowances, and children require significantly lower doses.
Dosage
For adults, the minimum effective dose of selenium generally ranges from 55 to 200 µg/day, depending on the specific health goal and individual needs. An optimal dosage for daily supplementation is often considered to be between 100-200 µg/day, as this range balances efficacy with safety. The European Food Safety Authority (EFSA) has established a Tolerable Upper Intake Level (UL) of 400 µg/day for selenium, which represents the maximum daily intake unlikely to cause adverse health effects. Selenium glycinate can be taken with or without food, and its chelated form is designed for enhanced absorption. Adequate intake of other antioxidants, such as vitamins E and C, may synergistically enhance selenium's effects.
FAQs
Is selenium glycinate safe?
Yes, selenium glycinate is generally safe when taken within recommended dosage guidelines. Toxicity, known as selenosis, occurs at excessively high intakes, typically above 400 µg/day.
How long does it take to see effects from selenium supplementation?
The time to observe effects can vary, but benefits typically require several weeks to months of consistent supplementation, depending on your baseline selenium status and the health outcome being addressed.
Is chelated selenium, like glycinate, better than other forms?
Chelated forms of selenium, such as selenium glycinate, are generally considered to have improved absorption and bioavailability compared to inorganic forms like selenite or selenate, leading to more efficient utilization by the body.
Can selenium prevent cancer?
Evidence suggests selenium supplementation may contribute to a modest reduction in the risk of some digestive system cancers, but it is not a definitive cancer prevention strategy and should not be solely relied upon for this purpose.
Should selenium be taken with other supplements?
Selenium is often combined with other antioxidants, such as vitamins E and C, as they can work synergistically to enhance the body's overall antioxidant defense system.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10534049/ – This umbrella review synthesized 76 meta-analyses covering 96 health outcomes related to selenium intake. It found associations between selenium intake and reduced risk of digestive system cancers and all-cause mortality. The review highlighted variable evidence quality, often low to moderate, due to heterogeneity in study designs, populations, and doses, underscoring the need for more standardized research.
- https://pubmed.ncbi.nlm.nih.gov/33053149/ – This systematic review and meta-analysis focused on randomized controlled trials involving antioxidant mixtures containing selenium. It concluded that such mixtures significantly reduced all-cause mortality, suggesting selenium's crucial role in antioxidant therapy. The study noted limitations due to variability in the formulations and dosages of the antioxidant mixtures used across different trials.
- https://www.efsa.europa.eu/sites/default/files/efsa_rep/blobserver_assets/ndatolerableuil.pdf – This report from the European Food Safety Authority (EFSA) established the Tolerable Upper Intake Level (UL) for selenium at 400 µg/day. This guideline is based on extensive toxicological data and is widely adopted to ensure safety and prevent adverse effects from excessive selenium intake in the general population.
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